 PERFORMANCE
AMRAP 20: 20 Wallballs (20/14) 20 Hang Power Snatches (95/65) 20 Box Jumps (24/20) 20 Front Squats (95/65) 20/15 Calorie Row FITNESS AMRAP 20: 20 Wallballs (14/10) 20 Hang Power Snatches (75/55) 20 Box Jumps 20 Front Squats (75/55) 20/15 Calorie Row
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 5 Rounds:
21/15 Calorie Row 2 Rounds of "Strict Cindy" 1 Round of "Strict Cindy": 5 Strict Pull-ups 10 Push-ups 15 Air Squats  Teams of 3
For Time (30 Minute Cap): 120 Deadlifts 250/200 (each) Meter Row 90 Hang Power Cleans 250/200 (each) Meter Row 60 Push Jerks 250/200 (each) Meter Row 150/105 Calorie Assault Bike 60 Push Jerks 250/200 (each) Meter Row 90 Hang Power Cleans 250/200 (each) Meter Row 120 Deadlifts 250/200 (each) Meter Row PERFORMANCE (135/95) FITNESS (95/65)  PERFORMANCE
3 Rounds: 25 Overhead Squats (75/55) 15 Chest to Bar Pull-ups 25/18 Calorie Row 15 Burpee Box Jumps (24/20) FITNESS 3 Rounds: 25 Overhead Squats (45/35) 15 Pull-ups 25/18 Calorie Row 15 Burpee Box Jumps  Gym closed today- home wodEMOM:
Odd- Max Alt Lunges Even- :30 Front Plank  Gyms closed today- home wodAMRAP 19:
12 Burpees 25 Air Squats  50 Wall Balls
40 Cal (bike or row) 30 DB Snatch 20 Box Jump Overs 15 Bar Muscle Ups Cash Out: Coaches Choice 50/35, 20/14, 24/20" *coach will have appropriate subs and scales for every level today.  For Time:
1 Thruster 2 Hang Power Cleans 3 Deadlifts 4 Burpees 5 Toes to Bar 6 Box Jumps 7 Hand Release Push-ups 8 Reverse Lunges 9 Kettlebell Swings 10 AbMat Sit-ups 11 KB Goblet Squats 12 Calorie Assault Bike PERFORMANCE (135/95)(53/35) FITNESS (95/65)(35/25)  For Time:
50/35 Calorie 50 Power Snatches (75/55) 50/35 Calorie 5 Rope Climbs 50/35 Calorie 50 Lateral Barbell Burpees  5 Rounds:
20/15 Calorie Row 10 Thrusters PERFORMANCE: (115/85) FITNESS: (75/55) |
CrossFit Groundworx 611 Steven Court Unit #2. Newmarket Ontario Canada 905-868-9391 info@groundworx.fit